Leek vs Green Onions: Nutrition, Calories & Protein Compared


Leek vs Green onions
Nutrition Facts
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Leek vs Green Onions 100g Compare
per 100g | Leek | Green onions |
---|---|---|
Calories | 61 | 32 |
Carbohydrates | 14.15 g | 7.34 g |
Fat | 0.3 g | 0.19 g |
Dietary fiber | 1.8 g | 2.6 g |
Protein | 1.5 g | 1.83 g |
Calcium | 59 mg | 72 mg |
Iron | 2.1 mg | 1.48 mg |
Magnessium | 28 mg | 20 mg |
Potassium | 180 mg | 276 mg |
Sodium | 20 mg | 16 mg |
Vitaminium B1 (Thiamine) | 0.06 mg | 0.055 mg |
Vitaminium B2 (riboflavin) | 0.03 mg | 0.08 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.525 mg |
Vitaminium B6 | 0.233 mg | 0.061 mg |
Vitaminium B9 (Folic acid) | 64 mg | 0.064 mg |
Vitaminium C | 12 mg | 18.8 mg |
Vitaminium E | 0.92 mg | 0.55 mg |
Vitaminium K | 47 µg | 0.207 µg |
Discovering the Nutritional Gems: Leek vs. Green Onions
While both leek and green onions are celebrated for their unique flavors and culinary versatility, they also possess distinct nutritional profiles and histories that might surprise you. Before diving into the nitty-gritty of their nutritional data, let's unearth some fascinating facts about these two vegetables that belong to the Allium family, which also includes garlic, shallots, and onions.
Did You Know?
Leeks, with their mild, onion-like taste, have been cultivated since the time of the Ancient Egyptians, who cherished them for their supposed therapeutic qualities. Fast forward to the Middle Ages, leeks were adored by the Welsh, who considered them a symbol of pride and honor. On the other hand, green onions, also known as scallions or spring onions, are known for their bright, sharp flavor and are a staple in cuisines around the world, from Asian to American dishes.
Leek vs. Green Onions: A Closer Look at Nutrition
When comparing the nutritional content of leeks and green onions, it's clear that both vegetables are low in calories but rich in vitamins and minerals. Leeks, for instance, contain 61 calories per 100 grams, alongside 14.15 grams of carbohydrates and 1.8 grams of fiber. They are also a good source of vitamin A, iron, and vitamin K. Green onions, on the other hand, boast a lower calorie count at 32 calories per 100 grams, with 7.34 grams of carbohydrates and an impressive 2.6 grams of fiber.
Moreover, green onions provide a higher amount of vitamin C and potassium compared to leeks. However, leeks offer more vitamin A and iron. Both vegetables are virtually fat-free and have no cholesterol, making them heart-healthy choices.
The Taste Test: Culinary Uses
Aside from their nutritional benefits, leeks and green onions differ significantly in taste and culinary uses. Leeks have a more delicate and sweeter flavor compared to the more pungent taste of green onions. This makes leeks a perfect ingredient for soups, quiches, and pies, where they can be the star of the dish without overpowering other flavors. Green onions, with their sharper taste, are often used as a garnish, adding a fresh, crisp finish to salads, soups, and Asian dishes.
Final Thoughts
Choosing between leeks and green onions ultimately depends on your nutritional needs and culinary preferences. Whether you're looking to boost your vitamin A intake with leeks or add a fresh, sharp flavor to your dishes with green onions, both vegetables offer unique health benefits and flavors that can enhance a variety of meals. So, why not include both in your diet and enjoy the best of both worlds?
Remember, the key to a healthy diet is variety, and incorporating different vegetables can help you achieve a balanced and nutritious diet. So, the next time you're at the grocery store, consider picking up some leeks and green onions to add some nutritional diversity and flavor to your cooking.
Leek 100g
61kcalCalories source
- 87% CARBS.
- 9% PROTEIN
- 4% FAT
Green onions 100g
32kcalCalories source
- 76% CARBS
- 19% PROTEIN
- 4% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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